Improving 10k with regular training

[MMS]

Hi TheEd,
I had my 2k session last night and it was a great session. I felt great all the way and it was easier than a morning session. Not only comparing the numbers, but also my effort perception. I also kept looking at my watch during the 90s rest to memorize the min heart rate seconds before another rep. See the results below:

Mar 31st - 5x2k @4:20/km - day 03

Rep|Time|AHR|RHR|MinHR
01|08:40|168|153|134
02|08:39|175|155|136
03|08:40|175|159|141
04|08:39|175|162|144
05|08:35|177|163|148
Tot|43:13|174|158|


My last 2k morning session on Feb (the Mar one I didn´t complete) was the hardest challenge so far. I had to keep pushing until the end. But last night was more controlled: I even had to slow down in the end to complete around 8:40.

I believe now I´m completely recovered. I just wanted my body to adapt better to morning runs.

Nice Weekend.

MMS

[TheEd]

This is good news and must make you feel most satisfied

onwards and forwards

TheEd

[MMS]

Hi TheEd,

had my long run this Sat morning and it went pretty nice. I was able to run a little faster than my easy pace (ran at 6/km instead of 6:25/km) and felt great all the way. So, completed 20km in 2h with 154 average heart rate.

Apr 2nd - 2h long run
Morning run

Time:120min
Dist:20km
AHR:154
Temp:20C-24C

This Sunday I got my bike and had an easy ride. Went to the park I go almost everyday and took some pictures there and posted on my blog.

Have a nice week!

MMS

[TheEd]

nice to see it is all coming back together .. out with the sandwich in with the good running days

enjoy your week

TheEd

[MMS]

Hi Coach,

just had my 1k session this morning. I also memorized my rest heart rate a few seconds before another rep. It was tough session.

Apr 5th – 6x1k @4:10/km – day 08

Rep|Time|AHR|RHR|MinHR
01|04:11|164|160|141
02|04:05|179|168|148
03|04:09|177|173|158
04|04:10|179|175|163
05|04:10|179|176|168
06|04:08|183|177|168
Tot|24:53|177|172|

This is what I think for the rest of the week before the half marathon this Sunday. Any changes?

Apr 6th – 1h easy – day 09

Apr 7th – 1h easy – day 10

Apr 8th – 6x1min – day 11

Apr 9th – OFF – day 12

Apr 10th – RACE – day 13

MMS

[TheEd]

One change ..

Day 10
30 to 40 minutes with the last 15 minutes at HALF marathon race pace

Enjoy

TheEd

[MMS]

Hi Coach,

I ran the half marathon in 1h51 but wanted 1h45. It was a good result and I just wanted a better finish. Happy to finish this race and likely to run another one, maybe in August.

Everything was excellent until the 12th km. I was very close to the pace I wanted, even after a slow start because of the crowd. Over the following 4km I lost some speed but I was still feeling ok. Then, everything changed on the 16th. I couldn´t keep the pace and I got a blister on my right foot, although I was wearing the same shoes and socks from my previous long runs. The pain increased and I had to walk a little to relieve the pain. Managed an “easy” pace up to the end.

Apr 10th - half marathon

Km|Time|AHR
01|05:27|158
02|05:04|173
03|04:58|177
04|04:51|180
05|05:06|181
06|05:10|181
07|05:00|181
08|04:59|183
09|05:07|182
10|04:55|183
11|05:18|182
12|05:10|183
13|05:17|183
14|05:15|184
15|05:12|183
16|05:20|185
17|05:27|186
18|05:58|185
19|06:19|181
20|05:48|182
21|05:58|185
Tot|01:51:39|181



I´ve been taking care of the blister and it´s a lot better now. I´m planning on running a night 8k race on April 30th. It fits perfectly on a 3-week cycle. Let you know.

Have a nice week!

MMS

[MMS]

Hi TheEd,

sorry for being away these days, but I've been working a lot and couldn't make time to post here.

These intense days also made me feel tired and it has affected my training.
The 5x2k session became a 4x2k session. Didn't have the energy for one more rep.

Also had to work this Saturday and postponed my long run for tomorrow, Sunday. I'll rest Monday and go for the 1k session the next day.

I entered the 8k night race on April 30th.

Apr 14th - 4x2k @ 4:20/km - day 03

Rep|Time|AHR|RHR|MinHR
01|08:40|171|162|140
02|08:39|177|168|149
03|08:50|181|173|155
04|08:50|183|174|158
Tot|34:59|178|169

MMS

[MMS]

What do you think is the best now aiming the 8k race on Apri 30th?
I'm a little frustrated with my last 2k session and the fact I had to postpone my long run for tonight.

1. Continue this cycle or
2. Start a new on next Tuesday?

I don't work next Thu and Fri due to the holiday. I would have a chance of another 2k session and would be well rested for the long run.

What say you?

Tks!

MMS

[TheEd]

you should be OK for the race the end of the month but you must make sure that you stay physically healthy

try your best to achieve the balance because if the workload is too much and you try to maintain hard training you will break down

good luck

TheEd